Intermittent Fasting Timer
Track your fasting and eating windows with our live timer. Supports standard protocols like 16:8, 18:6, 20:4, OMAD, and 5:2.
Fast Settings
Fast Progress
Window Schedules
Note: Consult a doctor before starting intermittent fasting if you have diabetes, eating disorders, or are pregnant.
Evidence-Based Protocol Benefits
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How to Use the Intermittent Fasting Timer
Set up and log your daily fasting goals easily. Follow these guidelines:
- Select your preferred Fasting Protocol (e.g. 16:8 or OMAD).
- Specify the exact Start Time of your fast. (You can log a fast that you started in the past).
- Click Update Fast Status to save the timer. It will save your progress in your browser's local memory.
- View the live ticking clock showing either the hours remaining in your fast or the time remaining in your eating window.
Fasting and Metabolic Health
Intermittent fasting triggers a process called metabolic switching. After roughly 12 hours of fasting, glycogen stores in the liver become depleted, and the body begins burning ketones (fat cells) for fuel instead of glucose.
Popular protocols restrict the time of day you eat, which naturally reduces daily calorie intake while providing metabolic breaks that support cellular repair and insulin sensitivity.
Frequently Asked Questions
What is intermittent fasting? ↓
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not prescribe which foods you should eat, but rather when you should eat them.
What is the 16:8 fasting protocol? ↓
The 16:8 protocol is the most popular schedule, involving a daily 16-hour fast followed by an 8-hour eating window. For example, skipping breakfast and eating between 12 PM and 8 PM.
What can I consume during the fast? ↓
During your fasting window, you should consume zero calories. Water, black coffee, and unsweetened herbal teas are permitted and help maintain hydration.
What is OMAD? ↓
OMAD stands for 'One Meal A Day', which is a 23:1 fasting protocol: you fast for 23 hours and consume your daily caloric target within a single 1-hour window.
Are there people who should not do intermittent fasting? ↓
Yes. Consult a doctor before starting intermittent fasting if you have diabetes, eating disorders, are pregnant or breastfeeding, or are under 18 years old.